7 Ways to Prevent Alzheimer's Disease

By STEPHANIE ECKELKAMPPrevention

Aug. 28, 2013

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"You may be able to reduce your risk of Alzheimer's disease by a whopping 70 to 80 percent," says Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, the non-profit organizations that sponsored the first annual International Conference on Nutrition and the Brain in Washington DC.

Sixteen researchers presented compelling evidence about why the following seven habits could help warn off many neurological disorders, not just Alzheimer's, that steal our mind.

How to Prevent Alzheimer's Disease

Minimize your intake saturated and trans fats

These "bad" fats tend to increase blood cholesterol levels, which encourage the production of dangerous beta-amyloid plaques in the brain—a hallmark of Alzheimer's disease. In the Chicago Health and Aging Study, people consuming the most saturated fat had triple the risk of developing Alzheimer's disease.

How to Prevent Alzheimer's Disease

Vegetables, legumes, fruits, and whole grains should be staples in your diet

These foods are rich in vitamins and minerals that protect the brain such as vitamin B6 and folate. The Chicago Health and Aging Study found that a high intake of fruits and vegetables was associated with a reduced risk of cognitive decline. A plant-rich diet also reduces your risk of obesity and type 2 diabetes, both of which can play a role in Alzheimer's disease.

How to Prevent Alzheimer's Disease

Get about 5 mg of vitamin E daily

This antioxidant has been linked to a reduced risk of Alzheimer's disease and can easily be consumed by eating small handful of nuts or seeds or munching on mangoes, papayas, avocadoes, tomatoes, red bell peppers, spinach, and fortified breads and cereals. But stick to food sources, says Dr. Barnard. Taking a supplement doesn't seem offer the same benefit.

How to Prevent Alzheimer's Disease

Pop a B12 supplement

Getting adequate amounts of this B vitamin (about 2.4 mcg per day), found in animal products and fortified foods, helps reduce levels of homocysteine, an amino acid linked to cognitive impairment. In an Oxford University study of older adults with elevated homocysteine levels and memory problems, B vitamin supplementation improved memory and reduced brain atrophy. If you're over 50 or follow a plant-based diet, taking a supplement is extra important.